Dwayne ‘The Rock’ Johnson never misses a workout and is always up for a challenge. On February 18, 2025, The Rock broke down his latest leg workout routine using monster sets which he credits for helping him achieve ‘steady progress and gains.’
“Love putting squats at the END of my leg training, since my legs are completely fried and more shaky than a cup of jello riding shotgun in my pickup🦵🏾🛻”
The Rock is one of the most popular actors on the planet, regularly appearing in action-packed films such as the Fast & Furious franchise, Black Adam, Hercules, and G.I. Joe: Retaliation. He built a massive following thanks to years of testing himself inside the wrestling ring and he continues to prioritize his fitness with hardcore workouts and dedicated dieting.
Over the years, The Rock has had to deal with numerous injuries, including knee surgeries, one Achilles tear, a quad tear, an adductor tear, two disc ruptures in his lower back, and a torn abdomen wall — so when working out, he has to be mindful of his health and wellness.
The Rock’s Current 2025 Leg Workout
View this post on InstagramGet Fitter, FasterLevel Up Your Fitness: Join our 💪 strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!
Find The Rock’s full leg workout below, courtesy of his post via Instagram. He utilized monster sets, which is an advanced training technique that involves performing three or more exercises back-to-back with minimal rest or no rest between sets.
– warm up 10min cardio
– foam roller, leg kicks, stretching
– 3 sets adductors
– 3 sets barbell glute raises
* 4 monster sets
all four exercises performed back to back no rest until final exercise in complete
– 45 degree leg press
– vertical leg press
– walking DB lunges
– leg extension
– barbell squats finishers
* lighter weight 225lbs max
2-4 sets depending on how much of a little bitch I am 😂
He explained that ‘reverse engineering’ his workout has allowed him to make steady progress and gains.
“reverse engineering my workouts like this (especially leg day) has allowed for great steady progress and gains – while not destroying my joints. I’ve beaten the hell outta my body up enough over the years, I’m good now 👍🏾🤪
He gave a brief overview of what he completed to build his lower body.
“Leg workout, Sunday night, it’s approximately 8 o’clock West coast. Leg workout has been a bitch. I did four monster sets just to start off with. Well, I did all my warm-up stuff, my hams, my glutes, and all my stretches, and did let’s see, leg press, vertical leg press, walking lunges, walking that black mile, dumbbell lunges, and leg extensions.”
“My legs are on fire. And I finsihed off with squats, I like to put my squats at the end of the workout because I don’t like to go too heavy with squats. I got 225 on the bar now,” he shared.
The Rock never shies away from an intense workout or a tasty cheat meal. At 52 years old, his youthful look and mass leave fans wondering how he manages to stay in such great shape year-round. It appears these workouts, which center around safe lifting practices, have allowed him to flourish as an actor and father. On your next leg day routine, feel free to try out his workout and see if you too can make steady gains!
RELATED: The Rock Swears by the Dumbbell Seal Row for Powerful Back Muscle Gains
You can also follow us on Twitter, Facebook, Instagram, and
YouTube for even more content.
